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Episode 2, Lana Marcine: From Macrame & Curling to Triathlons, Powerlifting and CrossFit.
6 Plays8 months ago
Today we are joined by our 77 year old powerhouse, Lana Marcine. Lana takes us through her journey growing up in small town Kenora to representing Canada in Triathlon, Swimming and setting national records in powerlifting...and that's just the start! Get ready to get to know this gem of a lady!
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Transcript
00:00:00
Speaker
It'll be fun.
00:00:00
Speaker
It'll be fun.
00:00:02
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Okay.
Introduction to 'Levels' and Lana Marcin
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Welcome to Levels, where we explore the people and the stories that make up our amazing community at All Level CrossFit.
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I'm your host, John, and today I'm thrilled to have the legend Lana Marcin with me.
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So sit down, grab a cup of your favorite beverage, and get ready to learn a little bit more about that person sweating alongside
Lana's Role at All Level CrossFit
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you.
00:00:22
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So, Lana, how long have you been a member of the gym?
00:00:26
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Golly, four years now?
00:00:28
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Four years.
00:00:29
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It was right around COVID, right?
00:00:31
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No, post-COVID.
00:00:32
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I moved in 20.
00:00:33
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See, I knew I had no answers.
00:00:36
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Probably January 23.
00:00:40
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Cool.
00:00:41
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Is that right?
00:00:42
Speaker
No, it can't be 23.
00:00:43
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So I think it was 21.
00:00:44
Speaker
No, no, it wasn't 21.
00:00:47
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I moved in 20, maybe 22.
00:00:50
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Cool.
00:00:50
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Okay.
00:00:51
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Yeah.
00:00:51
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So we're in 25.
00:00:52
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So it's three-ish years.
00:00:54
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Yeah, about three years.
00:00:54
Speaker
That's about right.
00:00:55
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Yeah.
00:00:56
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And in that time, you've really kind of entrenched yourself in the community.
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You know, you're here all the time.
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You judge.
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You help out.
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You're helping out with the adaptive class.
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You're doing all the things, right?
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All the things.
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Love this gym.
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And we appreciate it.
00:01:10
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We really appreciate it.
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So tell me a little bit about yourself.
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Where were you born?
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Where did you
Early Life and Education
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grow up?
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Kenora, Ontario.
00:01:16
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Born in Kenora?
00:01:17
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Yep.
00:01:18
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Yeah, we spent, in the 80s, my husband got transmitted to Alberta, so we were out there for about nine years.
00:01:24
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Other than that, all my life in Kenora.
00:01:26
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Wow, and give us a little perspective, because it really took me off guard when I looked at where Kenora was on a map.
00:01:32
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I knew it was up north, but give me a little perspective in terms of how long would it take me to drive from Windsor, Ontario to Kenora?
00:01:38
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23 hours.
00:01:40
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23 hours.
00:01:41
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If you go through Canada, kind of thing.
00:01:43
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That's crazy.
00:01:43
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Yeah, far.
00:01:44
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It's crazy.
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Ontario is so huge.
00:01:46
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It's...
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Kenora is like 50 kilometers to the Manitoba border.
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We have to bike to the Manitoba border.
00:01:52
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Tell me a little bit about Kenora.
00:01:54
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It's a small... 15,000 people, small town, beautiful lake, really nice in July and August.
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What's like the main industry there?
00:02:04
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It's a lumber.
00:02:06
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I forget what it's called.
00:02:08
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Lumber, like sawmill?
00:02:10
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They used to have sawmill.
00:02:11
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No, they put some kind of wood, special wood.
00:02:15
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Okay.
00:02:16
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So you went to school there, you grew up in Kenora.
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Did you play any sports when you were growing up?
00:02:21
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Yeah, the regular, like back in my day, girls were, it was a little different for us, but I did track and field and high school, volleyball, basketball.
00:02:30
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Yeah, so you were an athlete.
00:02:32
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Yeah, I always liked sports.
00:02:33
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Yeah.
00:02:34
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Now, I do know that you were a nurse.
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Right, so did you go to school for nursing?
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Where did you go to school?
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Thunder Bay and then Kinara, both.
00:02:44
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Oh wow, so Thunder Bay and Lakehead?
00:02:46
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Yeah.
00:02:47
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Oh wow, you went to Lakehead?
00:02:49
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Yeah, we did courses there, St.
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Joe's Hospital.
00:02:52
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Okay, there's a hospital, cool.
00:02:53
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And so how long were you a nurse?
00:02:56
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Oh, the rest of my life.
00:02:57
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Yeah, when did you retire?
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I never really retired from nursing, I guess.
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After my husband passed away, I wasn't really nursing, but my sister was a midwife and I ran her office.
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So after he passed, I decided to completely retire and get into retirement funds.
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I wasn't bringing in enough on my own.
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Right.
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Great.
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Okay.
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Now, I do know that you've had a pretty...
Athletic Achievements and Competitions
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very past in terms of you've done some powerlifting, you've done some triathlons, you've done, obviously you've done CrossFit competitions, you've done all that stuff.
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So, so tell me a little bit about those pursuits in the past, like which came first, triathlons, powerlifting, CrossFit?
00:03:42
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Um, back in the day when I was younger and kids were young, we just did curling.
00:03:47
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Yeah.
00:03:48
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Yeah.
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That's like girls didn't really, women didn't, we took care of the kids, did macrame and curling.
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And then, um,
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In my 50s, I got into the swim club, joined the swim club.
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Okay.
00:04:01
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I always liked swimming and ended up, the coach was a triathlete, so got involved in triathlon.
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Yeah.
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So raced for Canada then.
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Wow.
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Yeah.
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Went to world seven times.
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Tell me a little bit about that.
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So you represented Canada in triathlons at the world in your age group?
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In my age group.
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What was the first age group you were in when you did that?
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55 to 59.
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55 to 59.
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Yeah.
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I went to a race with a friend in Vancouver.
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She was trying to qualify for Team Canada and I won my age group.
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Wow.
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Fluke.
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Total fluke.
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Didn't have a coach.
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Didn't know anything.
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Wow.
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Tell me what are the kind of distances that you were doing in those ones?
00:04:43
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That was a sprint.
00:04:44
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Most of my worlds, I think, were sprints, but I did Olympics.
00:04:47
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I did half Ironman.
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Okay.
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So what would a sprint distance be in terms of swim, run?
00:04:55
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750 swim, 20k bike, 5k run, I think.
00:04:58
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Olympic was double that.
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Ironman was many times that.
00:05:03
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How did you fare at the Worlds?
00:05:06
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Fifth was my highest.
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Wow.
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Yeah, never podiumed.
00:05:09
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I podiumed at a half iron.
00:05:11
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More of a distance person, I think.
00:05:13
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Right.
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Same with my swimming.
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I had a Canadian silver medal in the 1500s.
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Wow.
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Yeah, so.
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Distance.
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See, this is why we do this.
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So you're such a decorated athlete that we didn't know.
00:05:27
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No.
00:05:28
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Yes, and a lot of people don't know that story.
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Okay, and then powerlifting.
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Tell me about powerlifting.
00:05:34
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I got into that through CrossFit when I went to Florida.
00:05:41
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I can't remember.
00:05:42
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It just came up in the gym.
00:05:43
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There's powerlifting.
00:05:44
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I'm like, oh, I can do all those three things.
00:05:46
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We do it at CrossFit all the time.
00:05:47
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Right.
00:05:48
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Yeah.
00:05:48
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So that went quite well for me, actually.
00:05:51
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Tell me about that.
00:05:53
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I had three national records in my age group.
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Wow.
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For Canada, national?
00:05:59
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U.S. U.S. U.S. Yeah.
00:06:01
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I had a home in Florida, so I could be, they considered it U.S. Right.
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And what were the, what was the age group?
00:06:07
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Oh, gosh, it would have been 65 to 69, probably, maybe 70 to 74.
00:06:12
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And do you know what your best list were?
00:06:14
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No.
00:06:18
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They're good enough to be national record so they can't be that bad, right?
00:06:22
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That's amazing.
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Yeah, it was pretty fluky.
00:06:26
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Didn't expect that at all.
00:06:27
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They had to, at the meet, it was a senior's games or something.
00:06:31
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They have to bring in a special judge for if you're going for a national record, which I wasn't going for.
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But another coach, I didn't have a coach, but a coach in the warmup said something about 50-something in my age group.
00:06:44
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And I'm like, no, no, that's my weight class.
00:06:46
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I'm in the
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forget what it was, might have been 70 to 74 at the time.
00:06:51
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Anyway, and he said, oh, well then we need to bring in another Dutch because you're older though.
00:06:56
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Right.
00:06:57
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But that's, so twice you said it's kind of fluky that you ended up with national records.
00:07:02
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Kind of fluky.
00:07:03
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Yeah, I don't know about that.
00:07:04
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I don't think you can fluke into a world's in triathlon and a national record in powerlifting.
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Be lucky that many times.
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You might be the luckiest person I know.
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There you go.
Impact of CrossFit on Life and Health
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Okay, so
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Speaker
with that you've got triathlons you've got power lifting how did you start in CrossFit our pool was shut down back in Kinnar when we were training swimming for triathlon and swimming was on the swim top so we went to a gym with the coaches and we were doing in a church basement kind of thing and then somebody opened a gym I don't even think they called it CrossFit at that time so I'm like I kind of like this dumbbells and
00:07:46
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So I went to that gym and then he opened the CrossFit gym and yeah.
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Is that CrossFit gym still open in the car?
00:07:52
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It is, but it's not affiliated anymore.
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Okay.
00:07:54
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That's Janet that you've met, Martine that you've met.
00:07:57
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Well, Martine's down here now, but Janet still coaches there.
00:08:00
Speaker
What's the name of that gym?
00:08:02
Speaker
CrossFit Core.
00:08:03
Speaker
CrossFit Core.
00:08:03
Speaker
Oh, I like it.
00:08:05
Speaker
It used to be CrossFit Core.
00:08:06
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Now it's Core K-Town.
00:08:08
Speaker
Core K-Town.
00:08:08
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Yeah.
00:08:09
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For Kenora.
00:08:10
Speaker
Yeah.
00:08:10
Speaker
All right.
00:08:10
Speaker
Yeah.
00:08:11
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Great.
00:08:11
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Yeah.
00:08:12
Speaker
So you started with CrossFit kind of as dry land training for for swimming and decided that you liked it.
00:08:19
Speaker
Yeah.
00:08:20
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It kind of fit the bill for you.
00:08:21
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I did both for a while, CrossFit and Triathlon.
00:08:25
Speaker
Nice.
00:08:25
Speaker
How did that that's one thing that that I'm interested in, because a lot of people
00:08:29
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they i tend to find a lot of runners endurance athletes are a little bit afraid of the weight room and i know how beneficial it could be right kind of um but they're like oh i don't want to get too bulky or i don't want to you know compromise my running by doing this and it they've got a really symbiotic relationship like runners need to lift weights more and most people that lift weights need to run more right so it's like
00:08:55
Speaker
Having that and being able to balance that, what did a kind of training week look like for you when you were training for us?
00:09:01
Speaker
I was really lucky.
00:09:02
Speaker
The swim coach in Kamara was a triathlete.
00:09:05
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Yeah.
00:09:06
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And she really pushed, like we do stuff on the deck of the pool, that kind of thing.
00:09:11
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So she supported it.
00:09:12
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Right.
00:09:12
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But it was mostly when I got to Florida that I started doing a lot of CrossFit, actual CrossFit.
00:09:19
Speaker
Okay.
00:09:20
Speaker
Do you remember your first class?
00:09:22
Speaker
CrossFit class?
00:09:23
Speaker
No, don't remember.
00:09:24
Speaker
I remember.
00:09:25
Speaker
before it was actually CrossFit when we first went and I couldn't do the PVC over my shoulders.
00:09:31
Speaker
Oh, like PVC pastoral?
00:09:32
Speaker
At all.
00:09:32
Speaker
I could not do it at all.
00:09:34
Speaker
I was a lot younger then.
00:09:36
Speaker
Swimmers have a lot of tight shoulders.
00:09:37
Speaker
Swimmers and cyclists when they're hunched over.
00:09:39
Speaker
Exactly.
00:09:40
Speaker
It was terrible.
00:09:42
Speaker
But sometimes it takes something like that.
00:09:44
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That's why I needed it.
00:09:46
Speaker
Exactly.
00:09:46
Speaker
Sometimes it takes something like that to make you realize, oh, I've got a lot more potential to unlock if I can just do this, right?
00:09:53
Speaker
Yeah.
00:09:54
Speaker
Okay, let's, do you remember your first real CrossFit workout or your first real benchmark that you did?
00:10:03
Speaker
No, I don't, no.
00:10:05
Speaker
It's all good.
00:10:06
Speaker
Okay.
00:10:06
Speaker
I've been to so many gyms because when I went to Florida, I was like nine years.
00:10:11
Speaker
I went to a variety of gyms down there.
00:10:13
Speaker
So what year is it that you started CrossFit?
00:10:17
Speaker
Gosh, John.
00:10:19
Speaker
You're asking all the hard questions.
00:10:20
Speaker
I told you I wouldn't know these answers.
00:10:22
Speaker
I don't know.
00:10:23
Speaker
No, but when did you go to, so in Florida, when were you in Florida?
00:10:28
Speaker
Oh my God.
00:10:29
Speaker
Ray died 13 years ago, so.
00:10:32
Speaker
Yeah.
00:10:33
Speaker
12 years ago.
00:10:33
Speaker
So like 12 years ago, and probably prior to that, you did some stuff.
00:10:37
Speaker
In Canara.
00:10:38
Speaker
Yeah.
00:10:39
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Yeah.
00:10:39
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Wow.
00:10:39
Speaker
Yeah.
00:10:40
Speaker
I got more serious about it down there.
00:10:42
Speaker
Yeah.
00:10:43
Speaker
Yeah, started doing it.
00:10:44
Speaker
But I mean, I remember doing a lot of blues and qualifiers, that kind of thing, still when I was in Canara.
00:10:49
Speaker
Yeah.
00:10:49
Speaker
Yeah.
00:10:50
Speaker
Wow.
00:10:50
Speaker
Yeah.
00:10:51
Speaker
Okay.
00:10:53
Speaker
What PR or accomplishment in the gym are you most proud of?
00:10:59
Speaker
Well, I guess, of course.
00:11:01
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Yeah.
00:11:02
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That's obvious.
00:11:02
Speaker
But I'm most proud that I'm still able to climb a rope.
00:11:05
Speaker
I know it's ugly.
00:11:06
Speaker
You as a coach, I know that.
00:11:09
Speaker
And I don't have a good grip with my foot, but I'm still doing it.
00:11:12
Speaker
Yeah.
00:11:14
Speaker
And I don't want to get that out.
00:11:16
Speaker
No, I don't think you should.
00:11:17
Speaker
Full transparency, when I talk about CrossFit to other people, and they're like, oh, I could never do that.
00:11:22
Speaker
You're usually one of the people that I bring up and said, we have a lady that can do strict pull-ups, she can climb ropes, she can hold planks forever, she can deadlift, she can do all these things.
00:11:32
Speaker
And it's like, you're not too old to do these things, right?
00:11:38
Speaker
You're only as old as you want to be.
00:11:40
Speaker
And if you want to use that as an excuse, fine.
00:11:43
Speaker
But we have people from all age ranges that can do that stuff.
00:11:47
Speaker
And you're living proof of the fact that-
00:11:49
Speaker
Yeah, but I mean, you and Gabe, Michael, who assisted here, right?
00:11:54
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Like all 64, 65 plus, right?
00:11:58
Speaker
And, and doing things and making progress and, you know, still setting PRs, getting stronger, getting faster at their age, you know, that's, those are huge.
00:12:08
Speaker
It changes though.
00:12:10
Speaker
This year, lots of big change for me.
00:12:12
Speaker
Yeah.
00:12:12
Speaker
I'm just sort of going down the hill, but it's better for me going up the like,
00:12:19
Speaker
Benefiting more probably right right right even though you're not maybe the right way right proportionally It's probably better for you.
00:12:27
Speaker
Yeah, for sure.
00:12:27
Speaker
Yeah, not giving it up.
00:12:29
Speaker
Yeah.
00:12:29
Speaker
Oh, yeah, yeah Yeah Okay, if you could give your day one CrossFit self some advice, what would you say?
00:12:39
Speaker
First day start.
00:12:40
Speaker
Stay starting work on that PPC
00:12:43
Speaker
Yeah, PVC as long as you can.
00:12:47
Speaker
Yeah, that's the thing is myself as an athlete who's aging up, getting older, like mobility is not something that I particularly enjoy that much.
00:12:59
Speaker
I'd much rather do a hard workout than stretch and do mobility, but it is super important.
00:13:05
Speaker
It's something that I need to make more time.
00:13:08
Speaker
Um, and I think we all do, but it's just, it's just hard to wrap my head around.
00:13:12
Speaker
I'm just going to sit in this one spot and stretch for a while.
00:13:16
Speaker
The other thing I tell myself, don't be afraid as a woman in your fifties to lift some weight.
00:13:22
Speaker
Yes.
00:13:23
Speaker
That's fine.
00:13:23
Speaker
Yeah.
00:13:24
Speaker
Good.
00:13:24
Speaker
Well, and also like,
00:13:27
Speaker
coming from the generation you did, like you said, macrame curling, staying with the kids, right?
00:13:33
Speaker
So that had to be a mindset and a generational shift and say, you know what?
00:13:37
Speaker
No, like I can do all these things.
00:13:39
Speaker
I'm just as capable as anyone else.
00:13:41
Speaker
And it's super beneficial to my health to be doing it.
00:13:45
Speaker
Right.
00:13:46
Speaker
And I think that's one of the big things that we're seeing now.
00:13:48
Speaker
We're talking about how athletes are
00:13:52
Speaker
are able to, you know, do things for longer and longer as they age up.
00:13:56
Speaker
And I think it was just before they were told they couldn't.
00:13:59
Speaker
Right.
00:13:59
Speaker
But now we know, now we know that it's important to keep doing it, not to shut it down as you get to a certain age and say, Oh, I'm too old for that.
00:14:06
Speaker
Like I'm too old to train that hard.
00:14:08
Speaker
I'm too old to do that thing, to do that movement, like climb a rope.
00:14:12
Speaker
Like how old are you now?
00:14:12
Speaker
77 77 in a couple of weeks, 77, so 76.
00:14:17
Speaker
and you're climbing ropes and you're doing burpees and you're doing deadlifts, like that's lighting the path for the rest of us and showing us that like, yeah, it can be done, right?
00:14:27
Speaker
So I appreciate that.
00:14:29
Speaker
And then if you watch the 70 plus of the games this year, they were amazing.
00:14:33
Speaker
Oh my goodness.
00:14:35
Speaker
They are doing things that are beyond much.
00:14:38
Speaker
Hands down pushups.
00:14:39
Speaker
Yeah, hands down pushups.
00:14:40
Speaker
A couple of them.
00:14:40
Speaker
200 pound clean and jerks, like crazy stuff.
00:14:43
Speaker
Okay.
00:14:45
Speaker
How has CrossFit helped you in your daily life?
00:14:48
Speaker
In every way.
00:14:49
Speaker
Yeah, I trust my girl.
00:14:51
Speaker
My farmers carry my groceries.
00:14:52
Speaker
I live alone.
00:14:53
Speaker
So everything I mean lifting the mattress.
00:14:57
Speaker
Yeah, really?
00:14:58
Speaker
Yeah, everything every day everything you do.
00:15:01
Speaker
Yeah, I
00:15:02
Speaker
I see that like in my own self too, right?
00:15:04
Speaker
Carrying, I think I said carrying groceries is a good example, but like carrying kids, you know, moving stuff by yourself.
00:15:12
Speaker
Moving.
00:15:12
Speaker
Yeah.
00:15:13
Speaker
Moving.
00:15:13
Speaker
Twice a year ago.
00:15:16
Speaker
I got that down.
00:15:17
Speaker
Okay.
00:15:19
Speaker
And food.
00:15:21
Speaker
It keeps you aware of your food.
00:15:24
Speaker
What does?
00:15:25
Speaker
Knowing that you're going to the gym and working out, working hard.
00:15:29
Speaker
I'm not going to sit down and eat Big Mac.
00:15:31
Speaker
Right.
00:15:32
Speaker
Just not going to do it.
00:15:33
Speaker
No.
00:15:33
Speaker
And that's, that's part of the conversation we had with, with the previous guest Mike, um, you know, for me,
00:15:42
Speaker
Working out is the pillar that holds all the other things in place.
00:15:45
Speaker
The nutrition, the sleep, the hydration, right?
00:15:48
Speaker
If I'm not working out, part of me in my brain is like, oh, what's the point?
00:15:52
Speaker
Have the ice cream or have more ice cream.
00:15:55
Speaker
Don't need to sleep as much.
00:15:57
Speaker
Don't need to take care of yourself.
00:15:58
Speaker
But when I'm working out and I'm putting that hour a day in, then everything else is like, okay, well, I don't want to ruin that.
00:16:05
Speaker
and waste my time by eating it all the way or not sleeping or not hydrated.
00:16:09
Speaker
So I think I totally get what you're saying there too.
00:16:12
Speaker
It keeps you healthy all the way around.
00:16:15
Speaker
Yeah.
00:16:17
Speaker
I think one of the things that we didn't touch on too much with the last guest is the mental health piece.
00:16:24
Speaker
For myself coming in here and seeing people and being around positive people, that's a massive part of my day and it's something that I need to
00:16:34
Speaker
do as much as I can to keep me, you know, keep the stresses of life at bay, I think a little
Community Support and Personal Growth
00:16:40
Speaker
bit.
00:16:40
Speaker
And I live alone.
00:16:41
Speaker
Yeah.
00:16:41
Speaker
So, and yes, I have my ladies groups and I have my line dancing and all that.
00:16:46
Speaker
That's great.
00:16:46
Speaker
But, and there are days when I go, I'm going to the gym, I'm tired, I'm achy, I'm bull.
00:16:52
Speaker
Yeah.
00:16:52
Speaker
But never do I leave saying, I wish I hadn't come today.
00:16:55
Speaker
Never.
00:16:56
Speaker
No, that's a hundred percent.
00:16:57
Speaker
We say it all the time and it sounds like a cliche, but there's no bad workout.
00:17:01
Speaker
Yeah.
00:17:03
Speaker
Even if it is a bad work and I'm still glad I came in and I still get something out of it.
00:17:08
Speaker
Yeah, yeah.
00:17:08
Speaker
No, I totally agree.
00:17:10
Speaker
That's the way I feel too.
00:17:12
Speaker
Okay.
00:17:13
Speaker
What's your favorite thing about all of Ocroster?
00:17:17
Speaker
Favorite thing about Ocroster?
00:17:19
Speaker
Other than the fact that they moved me.
00:17:21
Speaker
I'm doubting the community.
00:17:23
Speaker
You made it a community.
00:17:26
Speaker
100% the community.
00:17:27
Speaker
Oh, wow.
00:17:29
Speaker
I love the seven-day option.
00:17:31
Speaker
I love it.
00:17:32
Speaker
that you can come to any class.
00:17:34
Speaker
Well, you'll never see me at 5.30 in the morning, but I could come to any class.
00:17:39
Speaker
There's so many things I love about it.
00:17:40
Speaker
I love the coaching.
00:17:42
Speaker
I love the care I'm getting from all the coaches.
00:17:45
Speaker
Chance and I just had a really good chat about my back squat.
00:17:49
Speaker
It's getting pretty ugly, not quite down.
00:17:52
Speaker
How about we cut back?
00:17:54
Speaker
Don't worry about PRs.
00:17:55
Speaker
Start doing more reps at 80 pounds instead of an ugly 100 pounds.
00:18:01
Speaker
Every single one of you is wonderful.
00:18:06
Speaker
I keep telling people that go to a gym where you get good coaching because they're watching you.
00:18:12
Speaker
I think what you're saying, obviously coaching is something we take a lot of pride in, but it's the level of care that I think that people have for the athletes.
00:18:26
Speaker
If you don't care, it doesn't matter how good your coaching is, right?
00:18:28
Speaker
Right.
00:18:29
Speaker
No one wants to listen to you until they know you care.
00:18:32
Speaker
And I think that we do, we're very lucky to have a lot of people that care.
00:18:37
Speaker
Oh, 100%.
00:18:38
Speaker
I heard an amazing quote the other day that said, you know, you can't reach your full potential without the support of an awesome community, right?
00:18:46
Speaker
Like you could be the best athlete, you could be the best anything, but if you don't have people that are going to pick you up when you're down or cheer you on or whatever it is, and that really rang true with me is that you
00:19:00
Speaker
You can't do it alone.
00:19:01
Speaker
No.
00:19:03
Speaker
You don't want to do it alone.
00:19:04
Speaker
And if you have a community that's supporting you, then it's going to make it easier and it's going to get you through those tough times when the motivation's not there, which is... You missed a huge moment yesterday with Adam.
00:19:15
Speaker
Oh, yeah?
00:19:16
Speaker
Hands down pushups.
00:19:17
Speaker
Really?
00:19:17
Speaker
That's a thing.
00:19:19
Speaker
Oh, wow.
00:19:20
Speaker
Strict.
00:19:20
Speaker
Yeah.
00:19:22
Speaker
Like I got to witness that.
00:19:24
Speaker
Yeah, no, I've seen, I've seen Adam do, Adam is one of our adaptive athletes who is just at the WheelWide Adaptive Games in the intellectual division.
00:19:35
Speaker
I've seen him just wall walk up, wall facing straight handstand pushups, like potential he has is insane.
00:19:42
Speaker
It's amazing.
00:19:43
Speaker
It was just incredible to witness it.
00:19:45
Speaker
Yeah.
00:19:45
Speaker
It was awesome.
00:19:46
Speaker
And that's, and that's, things like that happen so frequently in the gym and
00:19:52
Speaker
And sometimes you don't see them and you don't, they just kind of pass by.
00:19:58
Speaker
But there's so many breakthroughs, whether it be movements or mindset or, you know, if people are starting to eat correctly and all that kind of stuff, they get off medications and all the things.
00:20:11
Speaker
Yeah.
00:20:13
Speaker
you don't always notice it.
00:20:14
Speaker
It's almost like your kid who's growing up beside you and someone's like, oh my God, look how tall they got.
00:20:19
Speaker
You're like, oh, I didn't even notice because you see it every day.
00:20:23
Speaker
Those stories happen all the time and that's part of the reason that we want to have a podcast is we can tell stories.
00:20:31
Speaker
We can unearth the stuff that
00:20:33
Speaker
needs to be told and doesn't always see the light of day because it happens and people are like, yeah, I see stuff like that every day.
00:20:40
Speaker
Right.
00:20:41
Speaker
But, but there's some massive, massive, um, triumphs in the gym that, that, you know, I think need to be celebrated a bit more people getting off their, their medication, right?
00:20:52
Speaker
Gaining back more independence.
00:20:54
Speaker
Um, the people fighting the weight, those people.
00:20:57
Speaker
Yeah.
00:20:57
Speaker
Watch their bodies change.
00:20:59
Speaker
It's just mind boggling.
00:21:01
Speaker
Yeah.
00:21:02
Speaker
Yeah.
00:21:02
Speaker
And again, they're doing an hour day.
00:21:04
Speaker
Yep.
00:21:05
Speaker
It's four or five times a week.
00:21:07
Speaker
I know it is mind blowing.
00:21:09
Speaker
Okay.
Nutrition and Daily Routine
00:21:10
Speaker
Um, let's talk about, do you have a morning routine?
00:21:13
Speaker
I mean, maybe mid afternoon.
00:21:15
Speaker
Eight ish.
00:21:17
Speaker
Eight ish.
00:21:18
Speaker
Eight ish.
00:21:18
Speaker
Eight ish.
00:21:19
Speaker
Eight ish.
00:21:19
Speaker
Eight ish.
00:21:20
Speaker
Eight ish.
00:21:20
Speaker
Yes.
00:21:21
Speaker
Yes.
00:21:22
Speaker
I have my coffee.
00:21:24
Speaker
And then I have my second coffee with my collagen.
00:21:27
Speaker
vanilla in it, but not my first one.
00:21:30
Speaker
It's got to be straight.
00:21:31
Speaker
And then I have my oatmeal probably 360 days a year with all my goodies in it, my creatine and everything, and my protein powder.
00:21:39
Speaker
Kickstart my day that way.
00:21:41
Speaker
Yeah, your nutrition is, I know I've spoken to you about this before, is you're very consistent.
00:21:47
Speaker
You track your macros still, right?
00:21:49
Speaker
You always track your macros.
00:21:51
Speaker
You know, you said you eat probably the same thing a lot of the time, but that's an easy thing.
00:21:56
Speaker
Yeah.
00:21:56
Speaker
Very boring.
00:21:57
Speaker
Yeah.
00:21:57
Speaker
But I mean, it works.
00:21:58
Speaker
Works for me.
00:21:59
Speaker
Right?
00:21:59
Speaker
It's just me, so it's easy for me.
00:22:02
Speaker
Right.
00:22:02
Speaker
Yeah.
00:22:03
Speaker
That's important.
00:22:04
Speaker
I'm not cooking for 20 other people.
00:22:05
Speaker
Right.
00:22:06
Speaker
Okay.
00:22:07
Speaker
Let's go with a couple of rapid fire things.
00:22:09
Speaker
So what's your favorite movement in the gym?
00:22:14
Speaker
Deadlift.
00:22:14
Speaker
Deadlift.
00:22:15
Speaker
Okay.
00:22:15
Speaker
What's your least favorite?
00:22:18
Speaker
Overhead squat.
00:22:20
Speaker
I can't do them.
00:22:21
Speaker
Yeah.
00:22:23
Speaker
I'm pretty sure I know the answer to this, but I'm going to ask anyways.
00:22:25
Speaker
Morning, afternoon, or evening class.
00:22:28
Speaker
Evening.
00:22:29
Speaker
Afternoon or evening for sure.
00:22:30
Speaker
Afternoon or evening.
00:22:31
Speaker
Now, each class has its own flavor, right?
00:22:33
Speaker
Right.
00:22:34
Speaker
Afternoon is a little bit slower, a little bit more time to chat.
00:22:38
Speaker
Evening is a little bit more.
00:22:40
Speaker
A lot going on.
00:22:41
Speaker
5.30 is just fun.
00:22:43
Speaker
Yeah.
00:22:43
Speaker
I like the 9.30 group when I can get here because they're fun.
00:22:46
Speaker
Yeah.
00:22:47
Speaker
They're all good.
00:22:48
Speaker
No, it's a good group, but definitely each has its own flavor.
00:22:50
Speaker
Right.
00:22:51
Speaker
Okay.
00:22:52
Speaker
Maybe I know the answer to this one as well.
00:22:54
Speaker
Long endurance workouts or short.
00:22:56
Speaker
Short and intense.
00:22:56
Speaker
Probably, yeah.
00:22:57
Speaker
Like in the gym, like I like a, what's the word?
00:23:03
Speaker
Understanding?
00:23:04
Speaker
No.
00:23:07
Speaker
He'll come to me after.
00:23:09
Speaker
Yeah.
00:23:09
Speaker
Like a chipper.
00:23:10
Speaker
Oh, you like a chipper.
00:23:12
Speaker
Everyone loves a chipper, right?
00:23:13
Speaker
Everyone but a coach loves a chipper because they're like, here's seven movements and we're going to go through them all.
00:23:18
Speaker
Yeah, yeah.
00:23:18
Speaker
I kind of like it.
00:23:19
Speaker
And I loved yesterday's too.
00:23:21
Speaker
So three sets.
00:23:23
Speaker
Yeah.
00:23:23
Speaker
or five rounds of three, a triplet.
00:23:26
Speaker
Yes.
00:23:26
Speaker
Yeah, that was a good one too.
00:23:27
Speaker
I love a good couplet or triplet.
00:23:29
Speaker
Yeah.
00:23:30
Speaker
When it comes to programming, for me, personally, I feel like simplicity is...
00:23:38
Speaker
the best people do like novelty they like different things they like different formats but give me a 21 15 9 of a couple movements or give me five rounds for time yeah a triplet and it's just I feel like in those ones there's nowhere to hide it's just like here we go yeah here we go like you got to get it done and and I love just
00:24:01
Speaker
having those couple of movements and just being able to go back and forth.
00:24:05
Speaker
I do like a good chip or two, but, but yeah.
00:24:07
Speaker
Okay.
00:24:07
Speaker
It helps if you like the particular movements.
00:24:10
Speaker
Yeah.
00:24:10
Speaker
And which you don't always, but it works fine.
00:24:13
Speaker
No, for sure.
00:24:13
Speaker
It's always nice to have a wheelhouse walk where you can just get in there and be like, okay, she's going to be fine.
00:24:17
Speaker
I can do this.
00:24:18
Speaker
Yeah.
00:24:19
Speaker
Favorite indulgent food.
00:24:21
Speaker
So something that if you- My frozen yogurt.
00:24:23
Speaker
Frozen yogurt.
00:24:23
Speaker
What flavor?
00:24:26
Speaker
Jack Cherry, Black Jack Cherry, it's called.
00:24:29
Speaker
Black Cherry.
00:24:29
Speaker
Okay.
00:24:30
Speaker
Favorite healthy food?
00:24:34
Speaker
Probably.
00:24:36
Speaker
Eat a lot of chicken.
00:24:37
Speaker
Chicken, yeah.
00:24:38
Speaker
You and Zach get along well.
00:24:39
Speaker
Yeah.
Favorite Foods and Hobbies
00:24:41
Speaker
Okay.
00:24:41
Speaker
Favorite pre- or post-workout snack?
00:24:45
Speaker
Well, I have my protein drinks.
00:24:46
Speaker
Post, pre... I don't really do a pre-snack.
00:24:51
Speaker
Yeah, unless it's comp or something like that.
00:24:53
Speaker
And I probably do a gel and that goes back to my track one days.
00:24:56
Speaker
Yeah.
00:24:57
Speaker
I just did my meals.
00:24:58
Speaker
Yeah.
00:24:58
Speaker
Yeah.
00:24:59
Speaker
Like if I'm coming to four, I make sure I have a good amount of carbs for lunch.
00:25:04
Speaker
Yeah.
00:25:04
Speaker
And I have meat at every meal.
00:25:06
Speaker
Yeah.
00:25:07
Speaker
So you prioritize protein.
00:25:08
Speaker
Yeah.
00:25:09
Speaker
Yeah.
00:25:11
Speaker
It always blows me away how dialed in your nutrition is.
00:25:13
Speaker
I mean, I'm really,
00:25:15
Speaker
in awe of the fact that it is top of the list for when you're doing it.
00:25:20
Speaker
But I live alone.
00:25:22
Speaker
Yes.
00:25:22
Speaker
That's why I can do that.
00:25:23
Speaker
It makes it a lot easier.
00:25:25
Speaker
Yeah.
00:25:26
Speaker
Still.
00:25:27
Speaker
Yeah.
00:25:27
Speaker
Okay, your favorite way to relax?
00:25:31
Speaker
Line dancing.
00:25:32
Speaker
Line dancing.
00:25:32
Speaker
How long have you been line dancing for?
00:25:35
Speaker
Oh, on and off for, I don't know, five or six, ten years.
00:25:38
Speaker
A while.
00:25:38
Speaker
Yeah.
00:25:40
Speaker
Is it always country music when you line dance?
00:25:42
Speaker
No.
00:25:43
Speaker
No?
00:25:43
Speaker
No, it used to be, but not so much anymore.
00:25:45
Speaker
Really?
00:25:46
Speaker
I wish it was more country.
00:25:47
Speaker
Really?
00:25:47
Speaker
Yeah, I like country.
00:25:48
Speaker
Oh, you got me intrigued now.
00:25:50
Speaker
Yeah, oh, it's fun.
00:25:51
Speaker
Our question of the day was one about what dance do you wish you could master, and someone did say line dancing.
00:25:58
Speaker
Oh, really?
00:25:59
Speaker
Who hasn't?
00:26:00
Speaker
Give them a lesson.
00:26:01
Speaker
I can't remember.
00:26:02
Speaker
Maybe it might have been Phil.
00:26:03
Speaker
It might have been Phil.
00:26:04
Speaker
Oh, really?
00:26:05
Speaker
So, you know, you might have some people that go along with you there.
00:26:07
Speaker
Okay.
00:26:08
Speaker
There's a lot of great dancing in there.
00:26:09
Speaker
It's a good way.
00:26:10
Speaker
I like going to music events like River's Edge where they have British beat playing and we get up and dance and eat.
00:26:18
Speaker
And yeah, I do a lot of that too.
00:26:19
Speaker
Really?
00:26:20
Speaker
With friends.
00:26:20
Speaker
That's really cool.
00:26:21
Speaker
That's fine.
00:26:22
Speaker
Okay.
00:26:22
Speaker
I like music.
00:26:24
Speaker
So what's your favorite type of music?
00:26:25
Speaker
Country.
00:26:26
Speaker
Country.
00:26:26
Speaker
Classic country.
00:26:27
Speaker
Classic country.
00:26:28
Speaker
See, I can get behind the classic country.
00:26:30
Speaker
Really?
00:26:31
Speaker
Yeah, I mean, are we talking like Hank Williams and Johnny Cash?
00:26:35
Speaker
Yeah, yeah.
00:26:36
Speaker
Yeah.
00:26:37
Speaker
I'm more.
00:26:38
Speaker
I like Toby Keith and those guys too, but even prior to them.
00:26:42
Speaker
Yeah.
00:26:42
Speaker
Like I, I like the, the old, old stuff, I guess.
00:26:46
Speaker
And then I kind of like, I like the Chris Stapleton and the Zach Bryan.
00:26:49
Speaker
I do like that.
00:26:51
Speaker
The stuff in the middle, I'm not overly sold on, but I mean, fun stuff.
00:26:57
Speaker
Okay.
00:26:58
Speaker
Last question.
00:26:58
Speaker
If you, what would you say to someone who is on the fence about starting a cross-stead or
Advice for New CrossFit Members
00:27:05
Speaker
at our gym?
00:27:05
Speaker
I would say just come, I'll go with you.
00:27:08
Speaker
Perfect.
00:27:09
Speaker
The ambassador, Ambassador Atlanta.
00:27:11
Speaker
Okay.
00:27:12
Speaker
I mean, there's so much more, like now I have the judging.
00:27:15
Speaker
There's so many ways that you can get involved without being a good athlete in the gym.
00:27:21
Speaker
You still be yourself and do your workouts, but there's so much more.
00:27:24
Speaker
There's the adaptive group to get to know.
00:27:28
Speaker
Yeah, just come.
00:27:29
Speaker
I think that's part of the misconception is that you have to be a good athlete to start.
00:27:33
Speaker
And it's a tough one to get older because people do see CrossFit Games athletes who are professional athletes.
00:27:40
Speaker
And we always say it's like going and shooting hoops in your backyard and then thinking you're going to go play in the NBA.
00:27:47
Speaker
Right.
00:27:47
Speaker
It doesn't work like that.
00:27:48
Speaker
These are the professional athletes' full-time job is training eight hours a day, keeping track of everything they do.
00:27:56
Speaker
Yeah.
00:27:57
Speaker
We're here, most of us can only spare an hour, an hour a day, and we do our best.
00:28:03
Speaker
And the thing is, no one cares about your score or how you look.
00:28:11
Speaker
They want you to put the effort in.
00:28:13
Speaker
They do and they don't.
00:28:14
Speaker
Like you'll say, people that you're used to work with, so how did your back squat go today?
00:28:19
Speaker
Not necessarily about their score, but like, did you get it?
00:28:23
Speaker
Did you get what you wanted?
00:28:24
Speaker
That kind of thing.
00:28:25
Speaker
You become aware of it.
00:28:27
Speaker
They're invested in your success as opposed to comparing yourself to others.
00:28:31
Speaker
And I think people can get caught up in that, right?
00:28:34
Speaker
People can get caught up in the comparison game because, um, you know, you'll see a score or you'll see how somebody did.
00:28:40
Speaker
And, um, you know, there's some people who really have an aversion to competition and it's not, it's not about that competition.
00:28:47
Speaker
It's about competing.
00:28:49
Speaker
Then there's low heat who's four pounds above the end is deadlift.
00:28:51
Speaker
I gotta get him.
00:28:53
Speaker
Go get low heat.
00:28:55
Speaker
Go get him.
00:28:56
Speaker
All right, cool.
00:28:57
Speaker
Well, Lana, thank you so much for being with us today and sharing your story.
00:29:02
Speaker
Thank you for having me in your gym.
00:29:04
Speaker
Yeah, well, I mean, you are such a massive part of the gym now.
00:29:09
Speaker
We're very lucky that you found us and we're super persistent and got to be
00:29:14
Speaker
Remember our first phone call?
00:29:15
Speaker
I do.
00:29:16
Speaker
I do.
00:29:16
Speaker
I had no idea what was going on.
00:29:18
Speaker
I remember taking it in the bottom of my driveway.
00:29:21
Speaker
You were with your kids.
00:29:23
Speaker
I'm like, who am I talking to?
00:29:24
Speaker
What do you want?
00:29:26
Speaker
What?
00:29:26
Speaker
Here we are.
00:29:27
Speaker
Okay.
00:29:28
Speaker
So we were really...
00:29:30
Speaker
Fortunate to have you here.
00:29:31
Speaker
Happy to have you as a guest.
00:29:33
Speaker
Really excited that we got to know you a little bit better.
00:29:36
Speaker
And if you did enjoy the show and you do enjoy the show, please like, subscribe, or share.
00:29:42
Speaker
And next week we have a surprise guest who I won't reveal quite yet.
00:29:46
Speaker
But, yeah, keep your ears peeled because it's going to be fun.
00:29:51
Speaker
And come on down to all-level CrossFit.
00:29:53
Speaker
Beautiful.
00:29:54
Speaker
Thanks, Lana.